Gymnastics complex
E2M10M
1 strict toes to bar
1 strict pull ups
2 toes to bar
2 kipping pull ups
3 knees to elbows
3 bar muscle ups
Note: scale each movement to your capacity
METCON
For time:
50/35 cals row
40 wall balls 20/14 11/10
30 burpee box jumps 30/24
20/14 cals bike
10 weighted strict chest to bar pull ups 20/10
Scaled
For time:
50/35 cals row
40 wallballs 20/14 10/9
30 burpee box jumps 24/20
20/14 cals bike
10 pull ups